Sylvia Dafoe

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Banded Clamshell
2 Sets

Block 3 – Primary Strength (Hinge + Core)
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
SA Cable Chest Press x10/10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
Side Lying Band abduction x10/10 (3 Sec Hold)
BB Push-Ups x10
Crab Walk Countdown x6 → 1
2 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs with Band x10/10
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Row)
DB Goblet Squat x10
Single-Arm Elbow-Supported DB Row x10
1:00 rest – 3 Sets

Block 4 -
Rope Face Pull x10
DB Front Squat x10
Sets: 2

Block 5 – Accessory / Core + Carry
Cable Pulldown (Supinated) x10
DB Farmers March x10/10
Cable Pronated Row x10/10
30 s rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Hip Thrust x10
Seated DB Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Glute Bridge
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Cable External Rotation x10/10
1:00 rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Goblet Squat 12 3x10
DB Goblet Squat 10,12,15 1x10,1x10,1x10
DB Front Squat 8,10 1x12,2x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Incline Press 8,10 2x10,1x10
SA Cable Chest Press 2,2.5 1x10,2x10
Arnold Press 10,12 2x10
DB Incline Press 10,12,12 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Elbow Supported DB Row 10 3x10
Cable Row Supinated 3,3.5,4 1x10,1x10,1x10
SA Elbow Supp DB Row 10,12 1x10,2x10
Cable Pulldown Supinated 3
Cable Pronated Row 2.5

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 10,12,15 1x12,1x10,1x10
DB RDL 15 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Hip Thrust 20 3x10